Screen Time Tracker Spreadsheet for Excel, Monthly and Yearly, My Quiet Hours Diary Companion by Hibimasu

Seller's description

A screen-time tracker spreadsheet made for Excel (.xlsx), and the optional companion to the My Quiet Hours Diary printable. This is a digital download. No physical item is shipped. Spreadsheet files only; the paper diary is sold separately.

The paper is where the everyday writing happens, by hand. This sheet is for a quiet monthly tally-up of about ten minutes: copy a few totals from paper, and the sums and simple charts are done for you. Then close the laptop.

How the monthly tally-up works (the same steps as on the Start Here tab):

1. At month end, open the Looking Back on the Month page in your paper diary and fill its tally box (average daily screen time, days I met my goal, phone-free hours, pickups and so on).
2. On Monthly Tally, copy those numbers into that month's yellow row. Screen time is in hours with decimals: 3 h 30 min = 3.5 (there is a small converter on Settings).
3. Glance at My Year: how my average compares with where I started, and the hours I gave back to my own life.

The tabs:

- Start Here: the monthly tally-up and how the cells work
- Settings: the year, where you started (your usual daily screen time before you began) and your gentle daily goal, plus an hours-and-minutes converter
- Monthly Tally: one row per month, copied from the paper tally box
- My Year: the year's averages, the change since you started, and charts
- Week by Week (optional): a weekly average and a line chart

What you download (one file):

- Quiet-Hours-Diary-Companion.zip, with two Excel files inside:
- Quiet-Hours-Diary-Companion_BLANK.xlsx: the blank copy, ready for your own numbers
- Quiet-Hours-Diary-Companion_EXAMPLE-DATA.xlsx: the same workbook with labelled example data, so you can see it filled in

How it arrives: one zip file, downloaded from your Etsy order. Unzip it and open the BLANK copy for your own numbers.

Good to know:

- Made for Excel (.xlsx); also opens in LibreOffice. You can import it into Google Sheets, but it hasn't been tested there, so some formatting or formulas may work differently.
- Plain formulas only: no macros, no add-ons, no subscriptions.
- Light-yellow cells are for typing. White cells hold formulas.
- 'Hours given back' = (where I started minus this month's daily average) x days in the month. It is an estimate from your own numbers, nothing more.

This sheet is part of the Hibimasu Companion Sheets.

This is a personal diary tool, not medical, health or professional advice.

Designed by Hibimasu with the help of AI tools.

Some photos show sample entries for illustration. The BLANK copy you download is empty, ready for your own numbers. The EXAMPLE-DATA copy holds the sample entries, so you can see it filled in.

No refunds, except where the law requires. If a file won't open or doesn't match the listing, send me a message here on Etsy and I'll fix it.

Buying this file gives you a personal, non-transferable licence to use it for yourself and your household. You may not resell, share, upload, give away or redistribute the files (or edited versions), or use them in anything you sell, including templates or AI training. Copyright 2026 Hibimasu. All rights reserved. This sheet is for personal record-keeping and is not medical advice.